1st contest diet

[RD210]

Hello, I was just wondering if anyone had any suggestions for me. I'm planning my 1st contest for one in sept. or oct. I haven't decided which one yet. I thought I'd get some imput from the board before I do it up. I'm 5'11' and about 207lbs. around 10-13% bodyfat. I haven't done the math but I think I'd be shredded at 190 or 195 if I just lost fat and no muscle. This is what my biggest concern/fear is. I'm wondering how to diet right without losing muscle. I tried doing it by my own instincts before and that was a very bad idea. I got a lot weaker and lost muscle so I scratched the diet quickly and went back to normal eating. Beverly International does real well with diets in my area (Ohio), but incorporate their supplements in the diet plans and are very expensive. Up to $600 a month for supplements only! If Anybody has any research studies, diet plans, personal experiences, or recommendations of good books to read for this, I'd appreciate all I can get. I was considering getting the Book, "Everything you need to know about fat loss." by Chris Aceto???

 

[Kid Dynamite]

Here's some basics:
If you're good with your size, start cleaning the crap outta your diet 12 to 16 weeks out. At 8 to 12 weeks out, start playing around with carbs and calories. At 4 weeks out, cut anything processed. Losing fat shouldn't be a problem. Are you natural? The biggest thing to learn is the pre-contest manipulations the week before you step onstage. BB.com has a competition forum you might wanna check out. They probably know more than I do, as I've never trained anyone through a full pre-contest schedule. Good luck.

 

[RD210]

Thanks man, I'll check out that website.

 

[kiwibrian]

I WOULD SAY AS A BASE GUIDE LINE 8 WEEKS OUT KEEP YOUR CARBS UNDER 200 GRAMS PER DAY MORNING PREFERED

PROTEIN 1.5 - 2 GRAMS PER LBS BODY WEIGHT

PLENTY OF GREENS NOT SO MUCH COLOURED ONES

3-4 TBL SPOONS FLAX OIL PER DAY

AS MUCH WATER AS POSSIBLE


ALA VIT C AND E

FOR CUTTING TIMES YOUR LEAN BW IN LBS BY 12 AND THIS WILL GIVE YOU A GUIDE LINE AS TO HOW MANY CALS YOU WILL EAT IN A DAY . NOW IF YOU WORKOUT FOR A HOUR HARD SAY ( SQUATS ) YOU WILL BURN APPROX 600 CALS NOW ADD THAT ON TO YOU TOTAL AS YOU MUST FEED YOURSELF FOR THIS WORKOUT ...

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